30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HUMP DAY

January 22, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Mobility+Dynamic Stretching

Then

2 Rounds Of “DT” W/ Empty Bar

Then,

Clean +Jerk Progression/ Technique Breakdown With Barbell

Power Clean+Hang Power Clean+Jerk (5-6 Sets Building Weight)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*15min Time Cap*

Scale Weight If Needed

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